Boat Pose Arms Up
Navasana
About This Pose
Boat Pose with Arms Up adds an extra challenge to the traditional Navasana by raising the arms overhead. This variation intensifies the core engagement required to maintain balance while opening the shoulders and lengthening the spine. The overhead arm position also builds shoulder stability and creates a longer line of energy from fingertips to toes.
Step-by-Step Instructions
- 1
Begin in standard Boat Pose with legs lifted and core engaged
- 2
Ensure your spine is long and chest is lifted
- 3
Slowly raise your arms overhead, reaching toward the ceiling
- 4
Keep your arms parallel to each other with palms facing in
- 5
Maintain the V-shape of your body while reaching up
- 6
Engage your core even more to counterbalance the arm position
- 7
Hold for 5-8 breaths while breathing steadily
Alignment Cues
- Keep shoulders down away from ears even with arms raised
- Maintain the lift in your chest
- Don't let the lower back round as you reach up
- Keep legs active and toes pointed or flexed
Benefits
- Intensifies core muscle engagement and strength
- Opens the shoulders and stretches the side body
- Improves balance and proprioception
- Lengthens the spine and creates better posture
- Builds shoulder stability and upper body awareness
Modifications
- Bend knees
- Keep hands forward
Variations
- Supported boat pose
Cautions & Contraindications
Cautions
- Avoid collapsing chest
- Do not strain neck
Avoid this pose if you have:
- Lower back pain
- Hip flexor injury
Quick Facts
Primary Focus
coreSecondary Focus
Suggested Hold
35 seconds
Tags
Equipment
